Spanish model Elsa Pataky, who is married to actor Chris Hemsworth, has an enviable six pack and butt. Three weeks ago, she posted a picture of her from behind, holding a surf board—her first swim of the Australian spring. The mother of three isn’t shy about showing off her body on social media, and she posts pictures regularly.

Hemsworth, 33, constantly gushes over his wife, and it doesn’t take long to see why. The model is beautiful, warm, and smart. He says that the best thing about his move to Los Angeles was meeting his wife. In Pataky’s native Spain, the phrase hacer un Pataky (to do a Pataky) is equivalent to the J. Lo Glow over here in North America.

It means to pose in such a way that it shows off your best assets, and model Pataky knows a thing or two about that. For her, the backside is one of the most sensual parts of a woman. Pataky, 40, admits to being a fitness junky, and says working out is like an addiction. She does strength training at least twice a week, and yoga or Pilates three or four times a week.

How to Get a Butt like Elsa’s

The Spanish beauty says that if you train hard, all you need is 30 minutes for an effective workout that will firm and shape the butt. When you’re working your behind, she says, you need to visualize it and how it’s moving, because that helps you work it harder.

Fernando Sartorius, her personal trainer, calls it connecting the mind with the body, which allows you to maximize the muscle’s potential. The following three exercises are some of the butt exercises he has Pataky do.

These exercises for the glutes need to be done twice a week with two or three sets done of each. For best results, add in two cardio training sessions a week.

#1 The Step Lunge: Put one foot on a step and the other two to three feet behind you, but on the floor. Bend both knees to lower your body, but don’t move your hips forward. Keep your front knee in line with the raised foot and sink your backside down as low as possible. Push back up and do this again for another 15 reps, and then switch legs.

#2 Alternating Superman: Lie face down, arms in front of you past your head. Tighten your glutes while lifting your chest and arms an inch off the floor. Raise your left arm and right leg a few inches off the floor, hold for a few seconds and then go back to the starting position. Do the same movement on the other side. Keep alternating until 15 reps per side is completed.

#3 Low Squats: Stand with feet shoulder width apart. Lace your fingers behind your head. Push your hips into a squat, while keeping the knees in line with the toes. Go as low as you can without breaking the form. Press through your heels, not the front of the foot, to push back into starting position. Do it 15 times.